高阶健康|第98集：自测版纯净原声

久坐的副作用

Why Sitting is Bad For u?

The Bad Effects of Sitting

1
As u're watching this video, 
chances are, u're sitting 
當你觀看這部影片的時候，
你很有可能是坐著的

And while sitting is relaxing 
and seems comfortable, 
it can still be deadly, 
especially if u overdo it 
like the most of us.
即便坐著讓人感到輕鬆又舒服，
這個姿勢卻可能會帶來致命的影響，
尤其是跟大多數人一樣久坐的時候

2
We sit while we eat, 
work, and even while we play. 
But why is sitting bad for u? 
我們吃東西、工作甚至是玩的時候都是坐著的，
那為什麼坐著對身體不好呢

3
Let's assume that 
u're a relatively healthy person 
假設你是一個身體相當健康的人
u don’t drink excessively, 
smoke and u’re not overweight 
沒有酗酒、抽菸或是過胖
As soon as u sit down, 
the rate of calories u burn 
drops to around 1 calorie per minute 
在你坐下之後，
身體燃燒的熱量
便會降到一分鐘一卡路里
Which is a third of what u burn doing usual activities 
相當於一般活動時所燃燒的熱量的三分之一

4
Electrical activity in ur leg muscles 
shuts off and 
enzymes that help break down fat 
drop by 90% 
這時，腿部肌肉中的電活動，電活性會停止，
分解脂肪的酵素也會降低 90%

5
2 hours of sitting 
and the level of good cholesterol 
in ur body drops by 20% 
只要坐著兩小時，
身體裡的好膽固醇就會降低 20%
After 24 hours of sitting 
ur risk of getting diabetes 
increases by up to 25% 
坐著 24 小時之後，
罹患糖尿病的風險則會提高至 25%

6
And that's not all 
還沒完呢
Studies have shown that 
sitting increases 
the risk of certain types of cancer 
研究顯示
久坐會提高得某些癌症的風險
Heart disease, 
obesity, and premature death 
或是心血管疾病、
肥胖甚至早逝

7
Lack of movement 
triggers unhealthy metabolic changes 
缺乏運動則會引發
不健康的新陳代謝紊亂

And while doing 30 minutes 
of daily aerobic exercise 
is certainly important 
to maintain heart health 
每天 30 分鐘的有氧運動
能夠有效地維持心臟的健康

It's still important to 
decrease the overall amount of time 
we spend sitting.
而減少一天當中
坐著的時間
也是相當重要的.

8
One study suggests that 
u can alleviate the bad effects 
of sitting on ur body 
by taking short breaks every hour, 
as well as getting 
30 minutes of exercise a day 
一項研究指出
人們能夠通過
每小時的短暫休息
及每日 30 分鐘的運動
來減緩
坐著對身體所帶來的傷害

9
The study found that people who take a break,
to move around every 30 minutes
have the lowest risk of early death.
研究表明，
每 30 分钟休息一下
起来活动一下的人
早逝风险最低。

[課程製作] 00

[材料來自]

源 Plethrons 媒介 VoiceTube.com

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